Want to get in some quick workouts? 15 minutes is all you need choose which workout you want to do and off you go, they can be done at home or outside after a run. Don’t forget to warm up before you start and cool down and stretch at the end.


The Workouts

Choose a workout.
10 reps each exercise.
Repeat as many times as you can for 15 minutes.
Rest for 60 seconds at the end of each circuit.

Workout 1

  • Reverse Lunges
  • Incline push ups – use a sturdy table, the arm of a sofa etc. get creative, the steeper the incline the easier the push up.
  • Bear crawl – forwards 5, backwards 5
  • Australian Pull Ups (also known as the inverted row) – to make it harder raise your feet up using something sturdy.

Workout 2

  • Squats
  • Push Ups
  • Mountain Climbers
  • The Floor Pull
  • Plank – 60 secs

Exercise Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

How to do the exercises:

Reverse Lunges

Incline Push Ups

Bear Crawl

Australian Pull Ups/Inverted Row You could also do this move at home if you place a strong bar/pole/sturdy broomstick between two chairs, be careful – make sure the chairs are strong and stable and the pole is strong enough.


Push Ups

Mountain Climbers

The Floor Pull(an alternative to the pull up) This is a great instructive video, in it the movement is called the two arm drag and starts at approx 1:00 but if you have the time I recommend you watch the whole video for other great suggestions and variations.


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